Are you tossing and turning for the nth time, trapped in a cycle of doom-scrolling and closing your eyes for two minutes only to reopen and scroll again? Lack of sleep feels horrible. It doesn’t just leave you feeling down, dozy and demotivated, it can make you eat more (about 385 extra calories per day, say researchers at King’s College London).
It also affects your gut microbiome, heightens pain sensitivity and can even alter your blood after a single bad night. These changes are subtle and their consequence is realized often a little too late. Thus here are few things you can try to get your sleep schedule back on track, if it ever was.
Stick to a consistent sleep-wake schedule
When you go to bed and wake up at roughly the same time every day, you’re helping regulate your internal clock (your circadian rhythm ). The Centers for Disease Control and Prevention (CDC) advises that adults choose a regular bedtime and wake-time, even on weekends, to reinforce that rhythm. One study published in Oxford Academic found that older adults (85-105 years) who maintained a strict sleep schedule had better cardiovascular measures, suggesting the benefit may go beyond just feeling rested.
Create a sleep-friendly environment and pre-bed routine
Your bedroom and pre-bed habits send powerful signals to your brain about whether it's “wind-down time” or “stay awake time.” For example: keep the room cool, dark, and quiet; limit screen exposure before bed; avoid heavy meals or stimulants too close to bed.
Get regular daytime activity / bright-light exposure
Moving your body and spending time in daylight support your physiological readiness for sleep. Harvard notes that exercise “ boosts the effect of natural sleep hormones such as melatonin”, though timing matters (avoid intense workouts right before bed). Exposure to bright light during the day helps entrain your circadian rhythm, improving the ability to fall asleep and sleep more soundly.
Avoid stimulants, and naps that disrupt sleep
What you ingest and when you nap matter. Caffeine late in the day can reduce total sleep time, and alcohol may make you sleepy initially but disrupt sleep later. Long or late naps can interfere with nighttime sleep by confusing your internal clock.
Reduce blue light exposure in the evening
Exposure to blue light at night can trick your brain into thinking it’s still daytime, delaying the release of melatonin, the hormone that signals it’s time to sleep. That’s why scrolling on your phone or working on a laptop before bed can make it harder to fall asleep, even if you feel tired. A 2011 study published in The Journal of Applied Physiology found that exposure to blue LED light significantly suppressed melatonin levels in participants, proving that even brief light exposure can disrupt natural sleep rhythms.
Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.
It also affects your gut microbiome, heightens pain sensitivity and can even alter your blood after a single bad night. These changes are subtle and their consequence is realized often a little too late. Thus here are few things you can try to get your sleep schedule back on track, if it ever was.
Stick to a consistent sleep-wake schedule
When you go to bed and wake up at roughly the same time every day, you’re helping regulate your internal clock (your circadian rhythm ). The Centers for Disease Control and Prevention (CDC) advises that adults choose a regular bedtime and wake-time, even on weekends, to reinforce that rhythm. One study published in Oxford Academic found that older adults (85-105 years) who maintained a strict sleep schedule had better cardiovascular measures, suggesting the benefit may go beyond just feeling rested.
Create a sleep-friendly environment and pre-bed routine
Your bedroom and pre-bed habits send powerful signals to your brain about whether it's “wind-down time” or “stay awake time.” For example: keep the room cool, dark, and quiet; limit screen exposure before bed; avoid heavy meals or stimulants too close to bed.
Get regular daytime activity / bright-light exposure
Moving your body and spending time in daylight support your physiological readiness for sleep. Harvard notes that exercise “ boosts the effect of natural sleep hormones such as melatonin”, though timing matters (avoid intense workouts right before bed). Exposure to bright light during the day helps entrain your circadian rhythm, improving the ability to fall asleep and sleep more soundly.
Avoid stimulants, and naps that disrupt sleep
What you ingest and when you nap matter. Caffeine late in the day can reduce total sleep time, and alcohol may make you sleepy initially but disrupt sleep later. Long or late naps can interfere with nighttime sleep by confusing your internal clock.
Reduce blue light exposure in the evening
Exposure to blue light at night can trick your brain into thinking it’s still daytime, delaying the release of melatonin, the hormone that signals it’s time to sleep. That’s why scrolling on your phone or working on a laptop before bed can make it harder to fall asleep, even if you feel tired. A 2011 study published in The Journal of Applied Physiology found that exposure to blue LED light significantly suppressed melatonin levels in participants, proving that even brief light exposure can disrupt natural sleep rhythms.
Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.
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